Kickboxing Training Tips & Drills

Kickboxing training drills help a fighter to increase strength and improve hand and foot speed. Kickboxers use drills to work on kicking and punching technique, since they use both types of strikes in a fight. Working with a partner who has more experience during drills will help a kickboxer improve his skills at a faster rate.

  1. Heavy Bag Training

    • Work out on the heavy bag to increase striking power.

      Training on a heavy punching bag will increase stamina and striking power. Before working out on the bag, tape your hands and wrists to prevent injury. Use boxing gloves or heavy bag gloves during the training session. Set a timer for three minutes, which is the length of each round you will train on the heavy bag. Start the workout by throwing some light kicks and punches to loosen up. Circle around the bag and imagine you are fighting a real opponent. Keep your head moving, to simulate slipping a punch. After the first round ends, take a one-minute break. Drink some water and stretch during the rest period. Set the timer for another three minutes and then begin the next round. Continue to work on kicking and punching technique during each round. Try to train for at least five rounds during the workout.

    Speed Bag Training

    • Train on a speed bag to increase hand speed.

      Kickboxing training tips to increase coordination include speed bag work. A speed bag usually hangs from a wall at around eye level. The bag is about the size of a football and attaches to a swivel that allows it to swing back and forth. Hitting the speed bag develops hand-eye coordination and hand speed. Kicking the bag helps a fighter work on measuring the distance to strike an opponent in the head. Vary the bag strikes between kicks and punches during a workout. Try to train for 10 three-minute rounds, which will work on stamina and overall fitness.

    Shadow Boxing

    • Shadow box to work on kicking and punching technique.

      Shadow boxing helps improve a kickboxer's fitness and striking speed. Stand in front of a mirror during a shadow boxing workout, since you will not actually box your shadow. By watching yourself in the mirror as you throw kicks and punches, you can spot any flaws in your striking technique. Shadow box to warm up your limbs for a more rigorous training session, such as a heavy bag workout.

    Sparring

    • Train with a partner who will push you during a sparring session.

      Sparring is one of the most strenuous kickboxing drills, since you are on the receiving end of strikes from an opponent. Try to spar with a partner who is a better kickboxer than you, which will help you progress as a fighter. Make sure to wear headgear and boxing gloves, and use a fitted mouthpiece during a sparring session. Before you begin, decide with your sparring partner how many total rounds to spar and how long each round will last. Rest between each round and drink some water. If you or your sparring partner begin to tire or get hurt, stop the session if necessary.